A full-body cardio move that trains coordination, calves, shoulders, and hips.

1. Stand tall with feet together and arms at your sides.
2. Jump your feet out as you raise your arms overhead.
3. Jump your feet back together as you lower your arms.
4. Repeat at a steady pace, landing softly each time.

A fast marching or running move that raises each knee to train your legs and raise your heart rate.

1. Stand tall with feet under your hips and arms at your sides.
2. Drive one knee up toward hip height as the opposite arm swings forward.
3. Land softly on the ball of that foot.
4. Switch quickly to the other knee and keep alternating.
5. Keep a steady rhythm until the set ends.

A simple shoulder warm-up that moves both arms in circles and trains shoulder control.

1. Stand tall with your feet about hip-width apart.
2. Raise both arms out to your sides at shoulder height.
3. Make small, controlled circles with both arms.
4. Keep circling for the set time, then reverse direction if told.
5. Lower your arms to finish.

A dynamic hip mobility move that trains hip control, glutes, and balance.

1. Stand tall and hold a wall if you need support.
2. Lift one knee in front of your hip.
3. Circle the knee out, around, and back with control.
4. Finish your reps in both directions, then lower your foot.
5. Switch legs and repeat.

A fast punching drill that raises your heart rate and trains shoulders, arms, and footwork.

1. Stand tall with fists by your chin and knees soft.
2. Punch straight out with one hand as the other stays up.
3. Pull the punch back fast and rotate your hips lightly.
4. Alternate hands and keep moving until the set ends.

A basic boxing combo that trains your shoulders, arms, core, and coordination.

1. Stand in a staggered stance with fists up by your chin.
2. Snap your lead hand straight out for the jab, then pull it back.
3. Rotate your hips and shoulders as you punch your rear hand across.
4. Bring each hand back to guard and keep alternating jab-cross combos.

A shadowboxing combo that trains your shoulders, core, and coordination with alternating hooks and crosses.

1. Stand tall in a boxing stance with hands by your cheeks.
2. Throw a hook across your body with one arm.
3. Rotate your hips and throw a straight cross with the other arm.
4. Reset your hands to your cheeks after each punch.
5. Alternate the combo on both sides for the set.

A straight forward kick that trains your legs, hips, and core while challenging balance.

1. Stand tall with your feet hip-width apart and guard up.
2. Shift weight onto one foot and lift the other knee in front of you.
3. Extend your foot forward in a controlled kick.
4. Pull the knee back, then place your foot down with control.
5. Finish your reps, then switch legs.

A rotating kick that trains your hips, legs, and core while building balance and control.

1. Stand side-on with your guard up and weight on your support foot.
2. Lift your kicking knee and turn your support foot outward.
3. Snap your shin or foot across toward the target.
4. Recoil the leg, then set it down with control.
5. Finish your reps, then switch legs.

A standing knee drive that trains your core, hips, and balance while raising your heart rate.

1. Stand tall with your feet hip-width apart and fists up.
2. Shift weight to one foot and drive the other knee up toward your chest.
3. Pull your elbows down slightly as the knee rises.
4. Step the foot back down with control.
5. Alternate knees each rep for the whole set.

A fast punching drill that raises your heart rate and trains shoulders, arms, and footwork.

1. Stand tall with fists by your chin and knees soft.
2. Punch straight out with one hand as the other stays up.
3. Pull the punch back fast and rotate your hips lightly.
4. Alternate hands and keep moving until the set ends.

A core hold that trains your abs, shoulders, and glutes while you keep a straight body line.

1. Place your forearms on the floor with elbows under shoulders.
2. Step both feet back and lift into a straight line from head to heels.
3. Brace your abs and squeeze your glutes.
4. Hold the position and breathe steadily.
5. Lower your knees to the floor to finish.

A standing thigh stretch that targets the front of your hip and quad on one leg.

1. Stand tall and hold a wall or chair for balance if needed.
2. Bend one knee and hold your ankle or foot behind you.
3. Keep your knees close and gently draw your heel toward your glute.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch legs.

A seated or lying hip stretch that targets your glutes and outer hip on one side.

1. Lie on your back with both knees bent and feet flat.
2. Cross one ankle over the opposite thigh, making a figure four.
3. Pull the uncrossed thigh toward your chest until you feel a stretch.
4. Hold and breathe, keeping your shoulders relaxed.
5. Release slowly, then switch sides.

A standing stretch that opens your chest and shoulders with a steady hold.

1. Stand tall with your feet hip-width apart.
2. Clasp your hands behind your back or hold a towel.
3. Gently straighten your arms and lift your chest.
4. Hold the stretch and breathe slowly.
5. Release your hands and relax your shoulders.

A kneeling rest stretch that relaxes your back, hips, and shoulders while you breathe.

1. Kneel with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Reach your arms forward and lower your chest to the floor.
4. Rest your forehead down and relax your neck.
5. Hold the stretch and breathe slowly.